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Okra vs Sauerkraut - In-Depth Nutrition Comparison

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What are the differences between Okra and Sauerkraut?

  • Okra is higher in Manganese, Vitamin K, Vitamin B1, Magnesium, Vitamin C, Folate, Vitamin B6, and Phosphorus, however Sauerkraut is richer in Iron.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Sauerkraut contains 10 times less Vitamin B1 than Okra. Okra contains 0.2mg of Vitamin B1, while Sauerkraut contains 0.021mg.
  • Okra has less Sodium.

We used Okra, raw and Sauerkraut, canned, solids and liquids types in this article.

Infographic

Okra vs Sauerkraut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +173.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +205%
Contains more Potassium +75.9%
Contains less Sodium -98.9%
Contains more Zinc +205.3%
Contains more Copper +13.5%
Contains more Iron +137.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Contains more Calcium +173.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +205%
Contains more Potassium +75.9%
Contains less Sodium -98.9%
Contains more Zinc +205.3%
Contains more Copper +13.5%
Contains more Iron +137.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
10
:
Contains more Vitamin A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Folate +150%
Contains more Vitamin K +140.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Folate +150%
Contains more Vitamin K +140.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Sauerkraut
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Okra Sauerkraut Opinion
Net carbs 4.25g 1.38g Okra
Protein 1.93g 0.91g Okra
Fats 0.19g 0.14g Okra
Carbs 7.45g 4.28g Okra
Calories 33kcal 19kcal Okra
Starch 0.34g g Okra
Fructose 0.57g 0.04g Okra
Sugar 1.48g 1.78g Okra
Fiber 3.2g 2.9g Okra
Calcium 82mg 30mg Okra
Iron 0.62mg 1.47mg Sauerkraut
Magnesium 57mg 13mg Okra
Phosphorus 61mg 20mg Okra
Potassium 299mg 170mg Okra
Sodium 7mg 661mg Okra
Zinc 0.58mg 0.19mg Okra
Copper 0.109mg 0.096mg Okra
Vitamin A 716IU 18IU Okra
Vitamin E 0.27mg 0.14mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 14.7mg Okra
Vitamin B1 0.2mg 0.021mg Okra
Vitamin B2 0.06mg 0.022mg Okra
Vitamin B3 1mg 0.143mg Okra
Vitamin B5 0.245mg 0.093mg Okra
Vitamin B6 0.215mg 0.13mg Okra
Folate 60µg 24µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 13µg Okra
Tryptophan 0.017mg 0.008mg Okra
Threonine 0.065mg 0.025mg Okra
Isoleucine 0.069mg 0.021mg Okra
Leucine 0.105mg 0.029mg Okra
Lysine 0.081mg 0.031mg Okra
Methionine 0.021mg 0.009mg Okra
Phenylalanine 0.065mg 0.023mg Okra
Valine 0.091mg 0.03mg Okra
Histidine 0.031mg 0.016mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.034g Okra
Monounsaturated Fat 0.017g 0.013g Okra
Polyunsaturated fat 0.027g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
13
Sauerkraut
Mineral Summary Score
24
Okra
28
Sauerkraut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
5%
Sauerkraut
Carbohydrates
7%
Okra
4%
Sauerkraut
Fats
1%
Okra
1%
Sauerkraut

Comparison summary

Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.